Tuesday 3.3.15 Competitor WOD

Dynamic Effort Lower

Strength

Sumo Deadlift (6×3 @ 50% 1RM + Band Tension)
> 300# 1RM green band
< 300# 1RM blue band
**Reset at the bottom of every Sumo Deadlift

WOD

“Mr. Perfect”
In 15min Complete
2K Row
In remaining time AMRAP
10 Deadlifts (BW)
10 Box Jumps (20,20)
**Score time of 2K row and total reps

Special Strength

3×10 banded inverse curls

Midline

100 each side – Pallof Press

Finisher/Recovery

4×20 Reverse Hyper

 

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